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A regular exercise routine can benefit your health in many ways. It can help control your weight, improve your sleep quality, boost your energy level and ward off medical conditions and diseases, such as high cholesterol, stroke, high blood pressure and certain cancers. If you're not getting the desired exercise results, you may become demotivated and stop working out. Go over your workout routine to find the culprit, and take effective steps to make your exercise routine work for you.
No matter how much you exercise, if you don't eat right you won't see results. Whether you want to lose weight or tone your body, eating a healthy, reduced-calorie diet is beneficial. Develop healthy eating habits that you can maintain over the long run. Avoid crash dieting and cutting out entire food groups. Stay away from processed foods that contain lots of sugar and fat. Focus on consuming better-quality nutrition.
Not getting enough exercise can affect your results. The Centers for Disease Control and Prevention suggest getting at least 150 minutes of cardio per week and including strength training on two days of the week. For optimal weight loss, increase your cardio routine to 300 minutes per week. Cardio can include riding a bike, taking an aerobics class, jogging or swimming. When strength training, use free weights, weightlifting machines, body weight or resistance bands.
Improper form can lead to injuries and keep you from enjoying strength-training benefits, such as improving bone density, losing fat and increasing muscle tone and strength. If you're new to strength-training, hire a personal trainer to learn proper form. Otherwise, exercise in front of a mirror so you can monitor and correct yourself.
If your exercise routine lacks intensity, you won't get the best results. Perform cardio at an intensity where your heart rate increases but you're still able to talk. To get the most from your strength-training routine, perform three sets and eight to 12 repetitions per exercise. Use enough weight so you're unable to complete one more repetition on your own, after the last repetition of each set.
Constantly doing the same exercises can make you reach a plateau. Your body gets used to the exercises and this affects your results. To avoid this, confuse and challenge your muscles by adding variety to your routine. If you normally run on the treadmill, use the elliptical machine or stationary bike. If you're used to lifting free weights, switch to weightlifting machines or use your body weight.
If your exercise expectations are unrealistic, you might think you're not getting results fast enough. Losing 1 or 2 pounds per week is more realistic and attainable then losing 10 pounds per week. For rewarding results, set realistic short-term and long-term goals.
If you're solely focusing on slimming down one body part, you won't get the results you desire. No matter how many crunches you do, spot-reduction is impossible. If you have excess fat around your middle, you won't get a toned stomach. Regardless of where your problem area is, a full-body exercise routine that includes cardio and strength training can help you reduce body fat.
If your workout isn't fun, it might reflect in your result. Boring workouts can affect your motivation -- you might not give it your all or you might decide to stop working out. To avoid this, exercise with a friend. This makes your workout a social experience and gives you something to look forward to. Additionally, you can motivate each other to keep going.